Tonight was the heaviest day of the cycle for the bench. 95% for a single and an all time pr on the dead bench was planned
Bench
I worked up to 515 for a single. 95% of 530
515 raw bench
[youtube=https://m.youtube.com/watch?v=HJYifA87uqA]
Cat bench
415x3x2
Dead bench
405, 480. 5lb pr
480 dead bench
[youtube=https://m.youtube.com/watch?v=Tudb00Z0eJ4]
These are hard but they make you strong
Close grip incline with elitefts shoulder saver pad
135x5
315x2
405x1, missed second
I wanted two but 1 is better then none.
Lying tricep ext with Ez curl bar
115x8
165x8x2
Flat db fly
65sx8
95sx8
110sx6
Battle ropes focusing on shoulders
4 sets of 20 seconds with 30 seconds rest in between.
Done
4 weeks out.